Fitolution – Day #8

Here we go on another challenge week and the 8th day of the Fitolution.

EXERCISE:  

Monday strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS:
Instructions –

This exercise is a fun, challenging way to increase stability, balance and core strength, while working similar muscles as the traditional deadlift. This exercise also helps to correct muscle imbalances in the legs.

Begin this exercise with the feet shoulder-width apart and the hands at the sides of the body. Hold a dumbbell in the right hand.

Lean forward from the waist and extend the right leg behind while performing a stiff-leg deadlift; keep the left foot on the floor. Return to the starting position. Repeat all reps on the same leg before moving to the other leg.

  

Modification –

Can’t control the balance, deadlift with both of the feet on the floor, shoulder width apart.

NUTRITION:   

Here’s another food swap to try.  Instead of Traditional Chili, Go Vegetarian.

A single cup of beef chili can easily cost you 300 calories—and that’s before you the shredded cheese. So to cut calories, swap out the ground chuck for extra beans. The exchange will give you more fiber while still providing plenty of protein. If you prefer a meatier texture, add tempeh.

TIP:

Let’s talk about Kettlebells.  The cannonball-shaped exercise equipment you see at the gym.  These are great tools you should add to your routine if you want to get a leaner and tighter without spending much time. If you’ve seen these handled weights at your gym but avoided them because you didn’t know what to use them for, find a trainer or instructor and learn the basics or take a KB class.

I discovered a KB class about 5 or 6 years ago.  Needless to say I was very fit and only working out for 45 minutes total (warm-up to cool-down), three days a week.

Lorna Kleidman, three-time kettlebell sport world champion and KB instructor in New York City gave her 7 reasons why you should make kettlebell training part of your workout routine.

1. They’ll help you get a celebrity body

If that’s what you are shooting for.  Strong fans of kettlebell workouts include ME {just kidding}, Jennifer Lopez, and Jennifer Aniston, along with several male celebs and cross-fit public figures, who look fit and healthy.

Worried these weights will make your body look like one of the Russian bodybuilders who originally started working with them?  Not possible unless you invest many, many, many hours to training; have a very strict high protein diet; and follow many rules and restrictions.  [Kleidman Reason #2 will be the tip for tomorrow, Day #9 of the Fitolution.]

So find a trainer and try kettlebells out or send me a message and I’ll send you a KB video of the exercise you’re wanting to try.

Any questions, I’m only one click away.